Sensory Overload or Something More?
Understanding Sensory Processing Disorder, Highly Sensitive People, and Normal Responses to Overstimulation
Have you ever felt a jarring headache after hearing car alarms blaring outside your window or been overwhelmed by the overstimulating glow of fluorescent lights in your office? You’re not alone. The modern world we live in—with constant noise pollution, artificial lights, and electronic frequencies—forces our sensory system into overdrive. For many, this results in fleeting moments of discomfort that quickly dissipate. But for others, this overstimulation can spiral into sensory overload, which might signal something deeper.
This blog dives into the psychology behind sensory distress, offering clarity on what's a normal reaction to overstimulation and when it might point towards Sensory Processing Disorder (SPD). We'll also demystify the term "Highly Sensitive People" and explore its increasing popularity in modern culture. By the end, you’ll have a better understanding of whether you or someone close to you could simply be experiencing normal sensory distress—or something more.
The Overstimulating World We Live In
From a psychological point of view, our modern environments are riddled with sensory bombardment. Noise pollution is everywhere—construction sounds, honking vehicles, and even the low-frequency hum of everyday gadgets can collectively strain our brains. Add to that the sharp glare of artificial lighting (hello, LED lights in every room) and the near-constant exposure to digital screens, and it’s clear why so many of us feel frazzled by the end of a day.
Though humans are built to process and respond to stimuli, there’s a limit to how much we can handle, especially when the environmental input is relentless. While our ancestors might have faced brief but intense sensory stress during a thunderstorm or hunt, our overstimulation now feels so unrelenting that it can leave even the most resilient among us feeling burnt out.
What Is Normal Sensory Distress?
Picture this: you walk into a crowded shopping centre with flashing screens, music blaring, children crying, and the smell of fast food wafting through the air. Chances are, you’ll feel impatient, irritable, or even crave quiet after experiencing this sensory chaos. This reaction is what psychologists refer to as normal sensory distress. Stress reactions like sweaty palms, increased heart rate, or the urge to retreat from such environments are normal physiological responses to overstimulation. However, the key point here is that these feelings tend to subside once you remove yourself from the overwhelming environment.
When Does It Become Sensory Processing Disorder?
For some people, however, these moments of sensory overload go beyond temporary discomfort. Sensory Processing Disorder (SPD) occurs when the brain struggles to process and respond appropriately to sensory input. It’s not just about overstimulation—it’s an ongoing challenge where sensory experiences (even ones deemed ordinary, like soft background noise or gentle lighting) can feel intense, overwhelming, or even unbearable.
SPD has commonly been associated with neurodivergent individuals (such as those on the autism spectrum) but can affect anyone. Signs of SPD include:
Overreactions to stimuli others might dismiss (e.g., loud noises, certain textures in clothing or food).
Difficulty concentrating or functioning in sensory-heavy settings.
Physical discomfort like headaches, nausea, or fatigue triggered by excessive stimuli.
Unlike normal sensory distress, SPD doesn’t simply go away once you leave the triggering environment. For those living with it, even everyday life can feel like a minefield of overwhelming sensory experiences. If you or someone you know exhibits recurring difficulties handling sensory input, consulting with a licensed occupational therapist or psychologist trained in sensory processing disorders is a good next step.
A suggested treatment plan can be a sensory diet. This is a tailored plan of activities designed to help individuals with Sensory Processing Disorder (SPD) or related challenges to regulate their sensory input and maintain a state of calm and focus. Much like a nutritional diet for physical health, a sensory diet provides personalised strategies to meet an individual's unique sensory needs. These activities can include physical exercises, sensory breaks, or tools like weighted blankets or noise-cancelling headphones. The goal is to create a balance that helps reduce overstimulation or under-stimulation and supports better daily functioning. Sensory diets are often developed in collaboration with occupational therapists, who assess the individual's specific needs and design interventions to suit their lifestyle.
“Highly Sensitive People”: Understanding the Pop Culture Term
The term "Highly Sensitive People" (HSPs) has entered popular language in recent years thanks to books, podcasts, and social media influencers resonating with a growing community of individuals who identify with heightened sensitivity. But what does it really mean? Coined by psychologist Dr. Elaine Aron in the 1990s, HSP refers to individuals with a personality trait called sensory-processing sensitivity (not to be confused with SPD). According to Dr. Aron, HSPs tend to have a deep emotional perception, notice subtleties in their environment, and are more easily overwhelmed by strong sensory stimuli.
While being highly sensitive doesn’t mean someone has a medical condition, HSPs might find flashy lights, loud events, or busy atmospheres draining. Importantly, unlike SPD, sensory overstimulation doesn't significantly impair their ability to function but instead shapes their preferences and lifestyle choices. For example, an HSP might choose to stay home from a noisy concert they once would’ve attended or invest in blackout curtains to improve their sleep quality.
While HSP knowledge has helped many people realise they feel different in high-stimulation environments, the rise of social media has also led to its misuse or over-generalisation. For example, identifying as an HSP doesn’t automatically mean an individual can't handle everyday stressors—it just might mean they process things a little more deeply. It’s important not to label every instance of sensory discomfort as proof someone is an HSP. Our ability to filter and process stimuli lies on a wide spectrum, with most of us experiencing a mix of resilience and sensitivity depending on the situation.
Finding Calm in the Chaos
Understanding whether your reactions to sensory overstimulation are situational, stem from HSP tendencies, or indicate SPD can empower you to seek solutions, tools, or even professional help. You can use our worksheets to help track your needs. A few tips to help regulate your sensory experiences include:
Create a Sensory Sanctuary: Dedicate a quiet, low-light corner in your home with soothing colours and minimal electronics.
Practice Mindfulness: Techniques like meditation or deep breathing can help ground and calm your senses when you’re overwhelmed.
Invest in Noise-Cancelling Tools: Headphones or white noise machines can be game-changing for reducing auditory stress.
Limit Digital Exposure: Where possible, reduce screen time and consider installing blue-light filters on your devices.
If these small adjustments don’t work, you might benefit from talking to a therapist who can help determine whether SPD or other underlying issues play a role.
Empowering Your Sensory Journey
Our overstimulating world often demands resilience we may not always feel equipped to muster. Whether you just need a break from life’s hustle-and-bustle, suspect you have sensory needs that require extra attention, or realise you're wired a little more deeply as an HSP, acknowledging how you process your environment is the first step toward living harmoniously within it.
By bridging psychology with practical strategies, we can reclaim control over what feels like chaos and ultimately find joy in the sensory experiences that connect us to the world around us.